Top 5 Low Calorie Products for Healthy Weight Loss

Cutting down on the number of calories you consume is one of the key strategies for losing weight. While there are many low-calorie foods such as eggs, apples, and watermelon, it can be difficult to consistently rely on them. This is where low calorie products come in, they help you lose weight while still providing all the essential nutrients your body needs. But what are these products? And before we get to them, what are the best low-calorie foods?

Calories and Weight Loss

Calories are a unit of energy found in the foods and drinks you consume daily. To lose weight, you need to consume fewer calories than your body burns each day.

Conversely, weight gain occurs when you consume more calories than your body burns. Therefore, calorie intake is a crucial factor in controlling both weight loss and gain.

The appropriate number of calories to maintain your current weight varies depending on age, gender, and physical activity level. However, most women should not exceed 1,600 calories per day to maintain their weight, while most men need at least 2,000 calories daily.

Low-calorie food list for weight loss

Different foods contain varying amounts of calories, but some are particularly low in calories and help with weight loss, such as:

1. Apples

Apples are a low-calorie fruit. One cup (109 grams) of sliced apples provides only 62 calories, along with 3 grams of dietary fiber that promotes fullness.

2. Bell Peppers

Bell peppers are also low in calories and packed with nutrients and antioxidants, such as vitamin C and lycopene, which support immunity and reduce the risk of chronic diseases. One cup (92 grams) of sliced red bell pepper contains only 24 calories.

3. Strawberries

Strawberries are sweet and rich in nutrients. One cup (166 grams) of sliced strawberries provides only about 53 calories.

4. Kale

This leafy vegetable is rich in vitamins and minerals like vitamin K, vitamin C, manganese, and copper. It's a great addition to low-calorie diets. One cup (130 grams) of cooked kale contains 49 calories and nearly 100% of your daily needs for vitamin K and C.

5. Spinach

Spinach is low in calories but high in healthy nutrients, particularly those that support eye health, such as lutein and zeaxanthin. One cup (30 grams) of spinach provides just 7 calories.

6. Beets

Regardless of their color, beets are low in calories. One cup (170 grams) of cooked beets contains 74 calories and supports cardiovascular health.

7. Broccoli

Broccoli is another low-calorie vegetable. One cup (155 grams) provides around 54 calories and 100% of your daily vitamin C needs. It may also reduce the risk of heart disease and certain types of cancer.

8. Watermelon

Watermelon is hydrating and nutrient-rich, containing vitamin C. One cup (154 grams) of watermelon balls provides just 46 calories.

What is very filling but low in calories?

Low calorie foods like the ones above help promote satiety, especially when included in balanced meals. However, some foods are more filling than others. Here are some low-calorie options that help you feel full:

1. Oats

Oats are an excellent choice, they are low in calories and high in fiber, which promotes fullness. Half a cup (40 grams) of oats provides 154 calories, 5 grams of protein, and 4 grams of fiber.

2. Greek Yogurt

Protein, like fiber, enhances satiety. Greek yogurt is rich in protein and low in calories. One cup (245 grams) of fat-free Greek yogurt contains 150 calories and 25 grams of protein, helping reduce hunger and keeping you full longer.

3. Eggs

Eggs are ideal for low-calorie lunch options. They are a rich source of protein and essential nutrients. One large egg contains 72 calories, 6 grams of protein, and a variety of vitamins and minerals. Eggs also make a great breakfast choice to stay full throughout the day.

4. Popcorn

Popcorn is more satisfying than many other snacks. One cup (8 grams) of air-popped popcorn contains just 31 calories and 1.2 grams of dietary fiber (5% of your daily fiber needs).

5. Fish

Fish is high in protein and healthy fats yet low in calories. For example, one serving (85 grams) of cod contains under 60 calories and 13 grams of protein. Fish protein may be even more satiating than chicken or red meat.

6. Cottage Cheese

Cottage cheese helps you feel full for longer due to its high protein content. One cup (226 grams) contains 163 calories and 28 grams of protein.

Low Calorie Products for Weight Loss

Following a low-calorie diet can be challenging. If you want to reduce your calorie intake while staying full, the following products might help:

1. OPTIFAST Carb Smart

This OPTIFAST Carb Smart product reduces carbohydrate digestion (excess carbs can turn into fat stored in the body) and contains soluble fiber to help control blood sugar levels. It supports both weight management and blood sugar stability.

2. OPTIFAST Chocolate Bar

With OPTIFAST Chocolate Bar its rich chocolate flavor, this low-calorie bar is beneficial for weight loss. It contains 20 grams of protein and is a source of fiber, vitamins, and minerals, making it a complete nutritional option.

3. OPTIFAST Strawberry Shake

This OPTIFAST Strawberry Shake is low in calories and provides 20 grams of protein, offering a delicious alternative in your weight loss plan.

4. OPTIFAST Chocolate Shake

This OPTIFAST Chocolate Shake is part of a low-calorie diet plan, offering 20 grams of protein and supporting weight loss.

5. OPTIFAST Vanilla Shake

Can you lose weight on 800 calories a day? That’s possible with OPTIFAST Vanilla Shake this complete meal replacement that is rich in protein (20 grams) and provides all essential nutrients, helping make your weight loss journey easier.

A Nutritionist or healthcare provider should be consulted before using any of these products.

Additional Tips for Weight Loss

Reducing calorie intake is essential for weight loss, but the following tips can enhance your results:

1. Eat More Protein

Protein helps you feel full, reduces appetite, and preserves muscle mass during weight loss. Top protein sources include:

• Eggs
• Fish
• Meat
• Poultry
• Legumes
• Nuts
• Seeds

2. Cut Back on Sugary Drinks

Though sweet and mood-lifting, sugary drinks like soda, fruit juices, and others with added sugar are full of empty calories. They contribute to weight gain and increase the risk of diseases like heart disease and diabetes.

3. Drink More Water

Drinking water, especially before meals, helps reduce hunger and calorie intake, which can aid weight loss when combined with healthy meals.

4. Exercise Regularly

Exercise burns calories and helps eliminate fat while preserving muscle mass and improving mood. Activities include:

• Running
• Swimming
• Walking
• Weightlifting

5. Limit Processed Foods

It lacks fiber, which increases the feeling of fullness. Moreover, consuming refined carbohydrates, such as white bread, crackers, white rice, or sweeteners affects the levels of hormones that promote satiety. Therefore, it is recommended to avoid packaged, processed foods, and refined carbohydrates for optimal weight loss.